Latest Workout Program Spreadsheets

These are the most recently added workout program spreadsheets on Lift Vault.

10 Week Powerlifting Program [Brazos Valley Barbell]

Last updated January 10, 2021
Recommended by Lift Vault: Yes
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.

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Best Full Body Workout Plans

Last updated January 2, 2021

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A full body workout routine is any program that works all of the major muscle groups in each training session. They are effective for building strength, gaining muscle, and losing fat. As such, they are commonly recommended for many beginner lifters, though they are also well suited for intermediate and advanced lifters.

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Bench Press Pyramid Workout Program Spreadsheets

Last updated December 29, 2020
Experience level: Advanced, Intermediate
Weeks: 10, 12, 4, 6, 8
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal: Peaking, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions.

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Most Popular Lifting Programs of 2020

Last updated December 26, 2020

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Welp…. what a year, right?

Despite the COVID-19 pandemic, Lift Vault still saw a 36% increase in clicks on spreadsheets from 2019 to 2020 (January 1, 2020 – December 4, 2020, YoY).

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10 Week Beginner Powerlifting Program (PRs on the Platform)

Last updated November 1, 2020
Experience level: Beginner
Weeks: 10
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.

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15 Week Intermediate Powerlifting Program (PRs on the Platform)

Last updated October 19, 2020
Experience level: Intermediate
Weeks: 15
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal: Peakin, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.

Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.

Program Overview

This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.

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PRIME 4 Week Powerbuilding Program Spreadsheet

Last updated October 5, 2020
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.

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